WARM UP – MOBILITY
Quick dynamic warm-up, hip/trunk/thoracic rotations
Pre-squat hip openers + squat prep

WOD A
BACK SQUAT
BACK SQUAT X 8
In 20 minutes, warm-up and complete 4 working sets of back squats:
12, 10, 8, 8 reps @ ~65-70% of your 1RM
– Try to start your first set at the same weight you finished last weeks set of 12 at.
– You may complete all 4 sets there, or make small jumps for the 10 and 8’s if you can maintain good posture and position throughout the set. (The last set should not be a 8 rep max!)

WOD B
MONDAY BLUES
Complete AMRAP in 15 mins:
30 Wallballs (20/14 – 10ft)
20 KB Snatch (24/16 – 10/arm split any way)
10 Burpee bar touch (Bar should be ~6″ above reach)

ACCESSORY
EMOM x 12 (4 sets)
30s work / 30s rest
1) V-Up or Tuck-up
2) Hollow Hold
3) Med ball Russian Twists

PRIVATE TRAINING

Ready To Go?

PRIVATE TRAINING

Ready To Go?

PRIVATE TRAINING

GUEST PRICING

MEMBERSHIP HAS ITS PRIVILEGES

MEMBERS RATES

CrossFit 604 members enjoy a reduced price for purchasing private training sessions. Pay as little as $65 per hour!

󡤫

OLYMPIC LIFTING

Get private coaching to improve your lifting technique

󡤫

GYMNASTICS

Get private coaching to improve your gymnastics skills

󡤫

STRENGTH

Get private coaching to improve your strength

󡤫

MORE

There's nothing we can't tackle to help you get better!

PRIVATE TRAINING

MEMBERS PRICING